Fitness Friday: The Ultimate Upper Body Challenge

By: Jeff

You've all heard the meat heads in the gym ask the age-old question, "How much do you bench?" The bench press has been thought to be the ultimate test of upper body strength for years, but it is time for that trend to change.

If the bench press isn't the ultimate test of upper body strength, then what is? The answer: The Pull Up.

Being able to take your entire body weight from a hanging position and pulling it up over a bar is by far a better test of upper body strength than push ups or the bench press. The bench press has it's validity in this discussion, but to do multiple pull ups and do them well shows a higher level of strength and fitness than hitting the bench press.

So, the challenge is, can you do a pull up? If you can't, it is time to start setting your goals higher. As we enter the month of February challenge yourself to do one pull up by the end of the month. If you can do pull ups, see if you can do 20 in a row, and once you do that it is time to start the weighted pull ups to keep challenging yourself.

For the beginners, try these exercises to get yourself ready to reach your goal and complete the pull up challenge:

Lat Pull Down (Wide Grip): 3 x 20
Flexed Arm Hang (Jump and hang on the bar keeping your chin over for as long as you can): 3 x's
Single Arm DB Row: 3 x 20
If your gym has this machine:
Assisted Pull Up: 3 x 15

Do this 3 days a week on top of your previous training regimen, while always trying at least once a week to see your progress towards defeating the pull up and defeating the challenge.

Good Luck and Happy Pull Ups!

Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!

Fitness Friday: NEW Body Weight workout

By: Jeff

It's Friday, which means it is time for another Fitness Friday article. Today's article is simple, but certainly not easy. Below is a body weight workout which can test the meddle of even the most experienced fitness gurus you know.

Start the weekend off right with this total body workout which requires nothing but your own body weight.

Push Ups - To Failure
Walking Lunges - 20
Burpees - 10
Squat Jumps - 25
Planks - To Failure

Complete all 5 exercises without rest. Once you've done that you have completed 1 round of exercises. See if you can do 3 rounds to start, and as you get more experienced you can try and achieve 5 rounds. This workout is quick, efficient and will provide results.

I do workouts like these on the days I don't go to the gym for a training session and they are great for getting your heart rate up, putting your body into calorie burning mode and a great change of pace to see even more results!

Happy Friday!

Fitness Friday: How to improve your workouts with mental focus

By: Jeff

[Editor's Note: We are starting a new series of articles called Fitness Friday. Every Friday we provide you with some advice to help you reach the level of fitness you desire. Enjoy!]

We've all been there. In the gym, going through the motions, thinking about something else and essentially not wanting to be there. You leave feeling as if you've wasted more time than made yourself better. The question remains, how do you prevent this from happening in the future?

The answer might seem corny and simple, but it is all about mental focus. Having the ability to put those external factors on the back burner for the next 45 minutes, and simply focus on the task at hand.

Here are some tips which I have found work for me, and could help you when it comes to becoming more focused on your workouts, and seeing the benefits of your hard work:

- Be prepared - Just like a coach has to have a plan in place for a practice or game, you need to have a plan before your workout. Forget just walking in not knowing what you are going to do that particular day, sit down the day before and chart out your workout, diagram your cardio session and mentally walk through the workout so you are ready for your scheduled training session.

- Music - Some like to listen to gangster rap, some prefer classic rock. Whatever floats your boat, in my opinion. Whatever you choose to listen to while you train, make sure it is music which motivates you. I don't know too many people who would choose to listen to Abba or the Carpenters when trying to rep out a set of biceps curls, but whatever works for you is what will keep you focused and motivated to do more.

- Block out distractions - This could be combined with the music piece, but if you workout by yourself, your best bet is to put the headphones on to tell others in the gym you are there to focus, not socialize. Many use the gym as a place to meet people and make connections. You can do all that after you are done training. Keep conversations to a minimum and remember you have a job to do.

- Have a backup plan - Everyone has walked into the gym looking forward to their workout and they suddenly see the equipment they had planned on using is taken. Don't fret, this is an easy fix. If you were prepared for the workout and wrote down your plan, simply move things around to make it work. If you were going to start with bench press, but all the benches are taken, move on to the squats you had planned next and go to the bench press when it becomes available. One small hiccup cannot derail an entire workout.

- Forget the TVs - Gyms across America are now putting televisions everywhere within their facilities. TVs on your cardio equipment, in the weight room, the ab room and some gyms even have movie theaters to watch movies while you workout. The absurdity of this has gone over the edge, in my opinion. When you step on a treadmill or a stair climber, it should be to workout, not to watch TV. The television can not only cause you to lose your balance and fall (yes, I've seen this happen several times), but takes your attention away from the workout.

Ultimately, when you approach your workout, you need to have the mental focus to get into the gym and improve. Whether your goal is a faster mile time, to lose weight, to see gains in the weight room or to just feel better. Your goals are just that...your goals, but you need to have the mental focus to achieve those goals you set for yourself. Hopefully these tips will help you do just that in 2015.

Happy Fitness Friday!